Comparing Nutrients in 300 calories Broccoli Raab VS Snacks, peas, roasted, wasabi-flavored

Weight per 300 calories

• Broccoli Raab: 1364g
• Snacks, peas, roasted, wasabi-flavored: 69.4g

Snacks, peas, roasted, wasabi-flavored have 19.6 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Snacks, peas, roasted, wasabi-flavored?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	7.43% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	33.2% 43g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	13.5% 9.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.2% 2.3g	0.75% 0.54g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.36g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 8.8g	g per day for Men 19-50 years
Fiber	97% 37g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	77% 43.2g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	198% 1786μg	5.94% 53.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	6.65% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1132μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	306% 275mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	147% 22mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	147% 1473mg	8.54% 85.4mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	34.3% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	365% 29mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	38% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	142% 995mg	26.8% 188mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.13% 4.8g	3700g per day for Men 19-50 years

Broccoli Raab VS Snacks, Peas, Roasted, Wasabi-flavored Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Snacks, peas, roasted, wasabi-flavored?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Snacks, peas, roasted, wasabi-flavored:

• 300 calories of Broccoli Raab have 33.4 times more Vitamin A, 5.2 times more Vitamin B1, 8.1 times more Vitamin B2, 4.7 times more Vitamin B3, 13.2 times more Vitamin B5, 6.1 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C, 13.8 times more Vitamin E and 87.4 times more Vitamin K than Snacks, peas, roasted, wasabi-flavored.
• 300 calories of Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Snacks, peas, roasted, wasabi-flavored:

• 300 calories of Broccoli Raab have 17.2 times more Calcium, 1.9 times more Copper, 11.1 times more Iron, 4.2 times more Magnesium, 6.2 times more Manganese, 5.3 times more Phosphorus, 5.3 times more Potassium, 2.7 times more Selenium, 2.2 times more Sodium, 4.6 times more Zinc and 262.2 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 28.3 times more Omega 3, 14 times more Fiber and 4.4 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• While 300 kcal of Snacks, peas, roasted, wasabi-flavored contain 1.5 times more Fat, 3.2 times more Saturated Fat, 3.2 times more Omega 6 and 1.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Snacks, peas, roasted, wasabi-flavored offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Snacks, peas, roasted, wasabi-flavored provide inadequate amounts of Omega 3